Summer exercise

When temperatures reach their peak outdoor exercise can be threat for your health. Protect yourself from hot weather by wearing the proper clothing for exercise, drink enough fluids and stay home when it is the hottest outside.

How does hot weather affect your body?

Exercising during hot weather creates more stress for your body and your lungs. Exercising at high temperatures contribute to increasing your body temperature.

When you feel hot, more blood circulates through your skin. Because of that there is less blood for the muscles and your heart rate is accelerating. If humidity is high, your body is experiencing more stress. In that case, the sweat can not freely penetrate through the skin and this leads to an increase in your body temperature.

In normal circumstances, your skin, blood vessels and breathing adapted to heat. But when it is too hot or there is high humidity, these protection systems may not function. The result of this may be exhaustion or worse, a stroke.

How to protect yourself from hot weather?

To keep your body in normal, while exercising in hot weather, you need to follow these tips:

Start slowly. If you're used on indoors exercise or in cooler weather, start slowly. As your body's getting used to hot, increase the duration and intensity of the exercise.

Drink plenty of fluids. Drink enough fluids while exercising, even if you do not feel thirsty. If you want to practice longer or more intense, it is not a bad idea to consume sports drinks. These drinks will renew sodium and potassium, lost by sweating.

Dress appropriately. Wear lightweight clothing that allows the body sweating and penetration of air, because that is necessary if you want to be physically active when temperatures are high. Avoid dark colors, which absorb heat.

Avoid exercising at noon. Try to exercise in the morning or evening when it is cooler outside. If you are able, practice always in the shade or in a pool.

Use cream for sun protection. Burns from the sun are reducing the body's ability to cool itself.

When to stop exercising?

Exercising in hot weather can be exhausting. Stop exercising and go to a cooler place if you have these symptoms:

fatigue

headache

dizziness

muscle cramps

nausea or vomiting

rapid pulse of the heart

Physical activity is very important, but do not let the hot weather exercising to worsen your health.

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